Feature Articles: Health
Keeping Your Memory Sharp
Melissa Bess, Regional Nutrition and Health Specialist in Camden County,
University of Missouri Extension
Research has been growing in the areas of dementia and Alzheimer’s disease in the last 10 to 15 years. Alzheimer’s may have some of the same risk factors as heart disease, but this is an area that needs more research to determine the facts. Here are some steps to keep your brain sharp. This is newer research, so even if it doesn’t help your mind, it can help lower your risk for some chronic diseases.
Eat 2-3 servings of fatty fish weekly. The omega-3’s
in fish are heart-healthy, but there is some evidence that
they can also help protect the brain. Fatty fish include
salmon, herring, sardines, and albacore tuna. Leaner fish
like cod or haddock have some omega-3’s, but not as much. If
you don’t eat fish, talk with your physician about taking
fish oil capsules.
Limit saturated fats and trans fat. These two fats
are bad for our heart, but could also be harmful to the
brain. Several research studies have documented cognitive
decline at a faster rate and a higher risk of Alzheimer’s
disease in those who ate more saturated and trans fats.
Eat leafy greens. Romaine lettuce, spinach, and kale
are vegetables that have many health benefits. They contain
vitamins, minerals, are low in calories, and have no fat.
They also might help slow the rate of cognitive decline.
Include more vitamin-E rich foods. Vitamin E is an
antioxidant, which protects our cells from damage, but can
also keep our brains sharp. This is still a newer area of
research and is not conclusive, but regardless, including
foods with vitamin E still has health benefits. Foods with
vitamin E include leafy greens, nuts, vegetable oils,
fortified cereals, and whole grains.
Keep your blood sugar in control. Higher levels of
blood sugar can affect memory and cognitive functioning.
Diabetes may harm blood vessels in the brain, but if kept
under control, memory impairment can be reversed.
Keep your weight under control. Being overweight or
obese can lead to diabetes, which affects brain functioning.
New research is showing a possible link between overweight
or obese and dementia and Alzheimer’s disease.
Be physically active. Even a small amount of daily
physical activity keeps your healthy and may help keep your
brain functioning at a healthy level. The many benefits of
physical activity are directly related to cognitive
functioning.
Control blood pressure. High blood pressure can lead to
other problems, but can increase the risk of developing
Alzheimer’s disease or dementia.
Engage in activities for the mind. Reading, playing
games, writing letters, going to museums or anything else
that uses brain activity can help keep your mind sharp.
Continuing education also seems to help stimulate the mind
as well. Just like our body needs a workout, so does our
brain to keep it healthy.
Beat depression. Depression may be a risk factor for
dementia. Treat depression properly or seek medical
attention. This disease may also have an effect on cognitive
decline. Proper treatment not only helps prevent dementia,
but can also increase overall quality of life.
Remember, research is new in the area of brain functioning
and cognitive decline. Even if the recommendations above
aren’t conclusive, they still help promote a healthy
lifestyle, keep our bodies young, and help fight chronic
diseases.
Resource:
Staying sharp: How to avoid brain drain as you age. Nutrition Action Healthletter, Center for Science in the Public Interest, June 2007, 34(2).
Last update: Wednesday, September 12, 2007
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